Hello! I am Liu Jian
Today is the 437th issue that Jian Ge said to accompany you
We know that exercise is good for health, and for people with high blood pressure, exercise can also lower blood pressure. However, in terms of specific exercise recommendations, most guidelines only recommend exercise intensity and duration, and do not take into account the blood pressure level of exercisers. Some people with high blood pressure are afraid to exercise because they are afraid to exercise because of the adverse effects caused by the increase in blood pressure during exercise.
To this end, the European Society of Cardiology published a consensus on personalized exercise prescriptions for the prevention and treatment of hypertension[1], recommending different exercise modalities for different blood pressure levels. Today, let's take a closer look.
Exercise antihypertensive benefits are many
Exercise and blood pressure are closely related, and studies have found that the risk of developing high blood pressure increases when the amount of exercise is reduced, while people who exercise regularly have relatively lower blood pressure.
This is because regular exercise can exercise heart function, and a strong heart can pump blood more easily, reducing the amount of work done, then the vascular pressure will be reduced, so the blood pressure will also drop. The antihypertensive effect of long-term regular exercise is comparable to or even better than taking a single antihypertensive drug.
The study also found that people with elevated blood pressure who participated in exercise reduced the risk of cardiovascular death in addition to lowering blood pressure, while those with sedentary hypertension had a two-fold increased risk of cardiovascular death [1].
Therefore, by exercising blood pressure, you can be healthier and live longer.
Exercise is chosen based on blood pressure
The specific exercise methods are recommended as follows:
For patients with hypertension (blood pressure above 140/90 mmHg), aerobic exercise is the most effective exercise method, which can reduce systolic blood pressure by an average of 4.9 to 12.0 mmHg and diastolic blood pressure by an average of 3.4 to 5.8 mmHg. Aerobic exercise refers to the exercise carried out by the human body in the case of sufficient oxygen supply, at this time, the heart rate is generally about 150 times / minute. Aerobic exercise is low intensity, rhythmic, and long-lasting, and common exercises include: brisk walking, jogging, swimming, cycling, aerobics, skipping rope, and so on.
For people with normally high blood pressure (120-139/85-89 mmHg[2]), isotony training is preferred. Isometric training refers to the strength exercises that alternate between contraction and relaxation of muscles, and common exercises include: weight lifting, squats and push-ups.
push-up
For people with normal blood pressure (below 120/85mmHg), equal-length training is preferred. Isometric training is a continuous force, mainly exercising the static contraction of muscles, not causing joint movements, common exercises include plate support, curls and so on.
Plate support
Curl belly
If the blood pressure is normal, but there are other cardiovascular disease risk factors, such as obesity, you can choose a combination of equal-length training and aerobic exercise, through exercise, you can delay or even prevent the occurrence of hypertension.
The first authors of the consensus also pointed out that the antihypertensive effect of exercise can last about 24 hours, similar to the long-acting antihypertensive drugs taken by patients, so it is best to exercise every day to achieve a long-term antihypertensive effect.
Brother Jian said
Exercise can not only lower blood pressure and prevent the risk of hypertension, but also reduce the risk of cardiovascular disease in patients with hypertension.
For patients with hypertension, aerobic exercise is preferred, if the blood pressure is at a normal high value, the first weight is isometric training, if the blood pressure is normal, the equivalent length training such as plate support is preferred.
Choose different exercise methods according to blood pressure level, arrange exercise reasonably, and blood pressure levels should not be an excuse for not exercising.
Today's content is finished, and the next issue is more exciting.
Heart health knowledge is in "Jian Ge Says Heart"
We'll see you next time.
Note: Flat support: push-up on the ground, arm flexed elbow 90 degrees just below the shoulder joint, legs straight, tiptoe support, shoulders, hips, knees and ankles in the same straight line. During the training process, pay attention to the straightening of the lower back, tightening of the core, and maintain even breathing.
Curl: Lie flat on the ground with your feet bent up to 90 degrees and your soles flat on the ground. At this time, the hands are crossed on the chest or attached to the sides of the head, and then the upper body is slightly lifted by the abdominal muscles until about 45 degrees, while slowly exhaling. Stay at 45 degrees for 2 seconds, then inhale and lie down to where your shoulders land.
"On the Heart" - Medicine, Health and Lifestyle of the Heart
Works by Professor Liu Jian